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  6. Rutabagas vs. Nopales

Rutabagas vs. Nopales — In-Depth Nutrition Comparison

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How are rutabagas and nopales different?

  • Rutabagas are richer in vitamin C, vitamin B1, and phosphorus, while nopales are higher in manganese, calcium, vitamin A, and magnesium.
  • Rutabagas cover your daily need for vitamin C, 17% more than nopales.
  • Rutabagas contain 8 times more vitamin B1 than nopales. Rutabagas contain 0.09mg of vitamin B1, while nopales contain 0.012mg.
  • Rutabagas have a higher glycemic index (72) than nopales (7).

Rutabagas, raw and Nopales, raw types were used in this article.

Infographic

Rutabagas vs Nopales infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 49% 23% 22% 17% 6.8% 6.9% 2.7% 60% 3.8%
Contains more PotassiumPotassium +18.7%
Contains more PhosphorusPhosphorus +231.3%
Contains less SodiumSodium -42.9%
Contains more MagnesiumMagnesium +160%
Contains more CalciumCalcium +281.4%
Contains more IronIron +34.1%
Contains more CopperCopper +62.5%
Contains more ManganeseManganese +248.9%
~equal in Zinc ~0.25mg
~equal in Selenium ~0.7µg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 83% 0% 0% 6% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 31% 0% 7.7% 0% 3% 9.5% 7.7% 10% 16% 0% 13% 2.3%
Contains more Vitamin CVitamin C +168.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +650%
Contains more Vitamin B3Vitamin B3 +70.7%
Contains more Vitamin B6Vitamin B6 +42.9%
Contains more FolateFolate +600%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +1666.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.041mg
~equal in Vitamin B5 ~0.167mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rutabagas Nopales DV% diff.
Vitamin C 25mg 9.3mg 17%
Manganese 0.131mg 0.457mg 14%
Calcium 43mg 164mg 12%
Magnesium 20mg 52mg 8%
Vitamin B1 0.09mg 0.012mg 7%
Phosphorus 53mg 16mg 5%
Folate 21µg 3µg 5%
Vitamin K 0.3µg 5.3µg 4%
Vitamin A 0µg 23µg 3%
Carbs 8.62g 3.33g 2%
Iron 0.44mg 0.59mg 2%
Copper 0.032mg 0.052mg 2%
Vitamin E 0.3mg 0mg 2%
Vitamin B3 0.7mg 0.41mg 2%
Vitamin B6 0.1mg 0.07mg 2%
Fructose 1.61g 2%
Calories 37kcal 16kcal 1%
Potassium 305mg 257mg 1%
Choline 14.1mg 7.3mg 1%
Protein 1.08g 1.32g 0%
Protein per 100 calories 2.9g 8.3g N/A
Calories per 10 g protein 343kcal 121kcal N/A
Weight per 100 calories 270g 625g N/A
Fats 0.16g 0.09g 0%
Net carbs 6.32g 1.13g N/A
Sugar 4.46g 1.15g N/A
Fiber 2.3g 2.2g 0%
Zinc 0.24mg 0.25mg 0%
Starch 0.4g 0%
Sodium 12mg 21mg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B2 0.04mg 0.041mg 0%
Vitamin B5 0.16mg 0.167mg 0%
Saturated fat 0.027g 0.016g 0%
Monounsaturated fat 0.025g 0.018g 0%
Polyunsaturated fat 0.088g 0.05g 0%
Tryptophan 0.014mg 0%
Threonine 0.04mg 0%
Isoleucine 0.049mg 0%
Leucine 0.077mg 0%
Lysine 0.059mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.049mg 0%
Valine 0.059mg 0%
Histidine 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
3% 94%
Protein: 1.32 g
Fats: 0.09 g
Carbs: 3.33 g
Water: 94.12 g
Other: 1.14 g
Contains more FatsFats +77.8%
Contains more CarbsCarbs +158.9%
Contains more ProteinProtein +22.2%
Contains more OtherOther +60.6%
~equal in Water ~94.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
19% 21% 60%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +38.9%
Contains more Poly. FatPolyunsaturated fat +76%
Contains less Sat. FatSaturated fat -40.7%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/nutrients
  2. Nopales - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168571/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.